WHITEBOARD – 13 June 2019


A1. Turkish Get-up 3×2 reps each side

A2. Kettlebell Swings: 3 sets of 12


C1. Front Squat: Work up to a difficult 3rm (with a 2s pause at the bottom of the 1st rep – ~1 reps in reserve)

Deload 15% and hit for 4 sets of 3 (Pause on 1st rep of all sets)


16 Minute AMRAP:

1 Rope Climb

10 Sandbag cleans to overheads

50m Double KB Rack Walk (~50lb KBs in each hand)

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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

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